Warm Up 130×5, 160×5, 195×3
Main 225×3, 260×3, 290x2x2
Boring But Big 160x5x10
Slingshot Bench 275x2x5, 275x1x3
Incline DB Bench 25x2x10, 30x1x10
Bodyweight 221.6
Blood Pressure 103/69
Archive for the ‘Training Journal’ Category
Training Journal: 531c1w2d1: Bench
Posted: May 2, 2018 in Training JournalTags: #LoseTheBelly, 5-3-1, Bench, Bench Press, Chest, Daily "Selfie", Selfie, superman
0
Training Journal: 531c1w1d5: Squats
Posted: April 29, 2018 in Training JournalTags: #LoseTheBelly, 22nd Street Barbell, 5-3-1, BP, Calves, Daily "Selfie", Glutes, Heavy Hammer Gym, Legs, Lose The Belly, NASA, Powerlifting, quad, Quads, Repetition Squat, Selfie, Squat, Strength, Videos
(Video main sets: 280×5, 320×5, 365×5)
My leverages are all off due to weight loss so I don’t think I hit depth very often, but it feels good to be under the weight again)
Warm Ups 170×5, 215×5, 255×5
Main 280×5, 320×5, 365×5
Boring But Big 215x5x10
Dip Belt Calf Raise 70x5x20
Leg Extension 75x3x10
Bodyweight 220.6 lbs
Blood Pressure 106/74
#dailyselfie 22 Street Barbell Hat, NASA Powerlifting T-Shirt, Samsung Gear S3 Classic Smart Watch.
Training Journal: 531c1w1d3
Posted: April 26, 2018 in Announcements, Training JournalTags: 5-3-1, Bench, Bench Press, DB, Heavy Hammer Gym, Incline BP, Slingshot
SaraSoft Five3One logger
——————————-
2018-04-25
Bench Press Warm up
5 x 130.0 lb
5 x 160.0 lb
3 x 195.0 lb
Bench Press Main
5 x 210.0 lb
5 x 245.0 lb
2 x 2 x 275.0 lb
Bench Press Boring but BIG sets
10 x 160.0 lb
10 x 160.0 lb
10 x 160.0 lb
10 x 160.0 lb
10 x 160.0 lb
Slingshot Bench
2 x 275.0 lb
4 x 225.0 lb
0 x 225.0 lb
Incline DB Bench
10 x 20.0 lb
10 x 25.0 lb
10 x 25.0 lb
Bodyweight 223 lbs
Blood Pressure 113/77
Triceps were destroyed today from OHP Monday…couldn’t complete all reps. Will change up next week and do BP on Monday and OHP on Wednesday. 3/5 stars.
Videos of top sets (SORRY, VIDEOS DIDN’T WORK!!!):
–
——————————
Wendler log 531 app by SaraSoft
Training Journal: Jacked and Tan 1/13/17
Posted: January 14, 2017 in Training JournalTags: Bench, Bench Press, Jacked and Tan, Max Bench, Powerlifting, Slingshot
https://www.instagram.com/p/BPO5S84gzAP/
Hypertrophy Mesocycle: 7/18-22/16
Posted: July 30, 2016 in Announcements, Training JournalTags: Deload, Deload Day
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.
Hypertrophy Mesocycle: Week 4: 7/14/16
Posted: July 15, 2016 in Announcements, Training JournalTags: 'Merica, Biceps, Curl, Curls, Daily "Selfie", DB, DB Lateral Raise, Dumbbells, Elbow Sleeves, EZ Bar, Figure 4, Heavy Hammer Gym, Hypertrophy, Hypertrophy Block, Hypertrophy Mesocycle, Icon Ag and Turf, Lever Belt, No Training Partner, Overhead Press, Renaissance Hypertrophy, Rows, SBD, Selfie, Strong(er), Thursday, Triceps, Underhand EZ Bar Row, Week 4, Wrist Roller
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" -
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!!!
Hypertrophy Mesocycle: Week 4: 7/13/16
Posted: July 15, 2016 in Announcements, Training JournalTags: #LiftingTour, Abdominals, ABs, Back, Biceps, Block Pulls, Curl, Curls, Daily "Selfie", DB, DB Lateral Raise, Deltoids, Delts, Dumbbells, French Press, Front Squat, Hamstrings, Heavy Hammer Gym, Hypertrophy, Hypertrophy Block, Hypertrophy Mesocycle, Jesup Gym, Jesup Gym Equipment, Jesup IA, Lifting Straps, No Training Partner, Planks, Preacher, Quads, Renaissance Hypertrophy, Selfie, Shrugs, Straps, Traps, Triceps, Wednesday, Week 4
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" -
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!!!
Heavy Hammer Gym 