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" -
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
Archive for the ‘Training Journal’ Category
Hypertrophy Mesocycle: Week 3: Vacation Training
Posted: July 13, 2016 in Announcements, Training JournalTags: 1 Arm DB, 22BB, 22nd Street Barbell, Arms, Back, Barbell, Bench, Bench Press, Biceps, Block Pulls, Bulldog, Calves, Curl, Curls, Cut-off, Daily "Selfie", DB, DB Lateral Raise, Deadlift, Deadlift Blocks, Deltoids, Delts, Des Moines IA, EZ Bar, French Press, Friday, Front Squat, Gainz, Hammer Curl, High Bar, Hips, Hypertrophy, Hypertrophy Block, Hypertrophy Mesocycle, Jesup Gym Equipment, Jesup IA, Lifting Straps, Low Bar, Monday, Overhead Press, Preacher, Renaissance Hypertrophy, Row, Rows, Saturday, Selfie, Shoulders, Shrugs, Squat, Straps, Tank, Thursday, Traps, Triceps, Tuesday, Underhand EZ Bar Row, Upright Rows, Vacation, Volume, Wednesday, Week 2, Week 3, Wide Grip, Wrist Curl
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" -
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
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.
Hypertrophy Mesocycle: Week 2: 6/28/16
Posted: June 29, 2016 in Announcements, Training JournalTags: Abdominals, ABs, Avengers, Back, Biceps, Block Pulls, Core, Curl, Curls, Daily "Selfie", DB, DB Lateral Raise, Deadlift, Deadlift Blocks, Deltoids, Delts, French Press, Front Squat, Hamstrings, Heavy Hammer Gym, Hypertrophy, Hypertrophy Block, Hypertrophy Mesocycle, Lateral Raise, Legs, Lifting Straps, Morning, Nick Bennigsdorf, Planks, Preacher, Quads, Renaissance Hypertrophy, Selfie, Shrugs, Squat, Straps, Training Partner, Traps, Triceps, Tuesday, Video, Week 2
Week: 2 Date: Tuesday 6/28/16 Time: 10:30 am Location: Heavy Hammer Gym Training Partner: Nick Bennigsdorf Working Sets: Front Squat – 210x4x3/fail, 9/9/9/9 reps, 0 rating Block Pull – 385x2x3/fail, 7/10 reps, 0 rating DB Lateral Raise - 20x2x3/fail, 12/12 reps Planks – bodyweightx3x35sec Accessories: Preacher Curl/French Press superset – 30/80x3x3/fail, 12/12/12 reps Shrugs w/ Straps – 230x3x3/fail (used Pro-Versa Wraps) Daily "Selfie":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: Heavy Hammer Gym - Hypertrophy Mesocycle: Week 2: 6/28/16
Hypertrophy Mesocycle: Week 2: 6/27/16
Posted: June 29, 2016 in Announcements, Training JournalTags: 'Merica, Abdominals, ABs, Barbell, Bench, Bench Press, Biceps, Calves, Chest, Crunch, Curl, Curls, Daily "Selfie", EZ Bar, Front Squat, Hammer, Hammer Curl, Heavy Hammer Gym, Hypertrophy, Hypertrophy Block, Hypertrophy Mesocycle, Kicking Mass, Legs, Monday, Nick Bennigsdorf, Quads, Red HighTops, Renaissance Hypertrophy, Row, Rows, Selfie, Squat, Training Partner, Triceps, Underhand EZ Bar Row, Video, Volleyball, Week 2, Wide Grip, Wrist Curl, Wrist Extension
Week: 2 Date: Monday 6/27/16 Time: 11:00 am Location: Heavy Hammer Gym Training Partner: Nick Bennigsdorf Working Sets: Wide Grip Bench Press - 205x3x3/fail, 12/12/12 reps, 1 rating Front Squat – 210x1x3/fail, 12 reps, 0 rating Underhand EZ Bar Row – 130x2x3/fail, 12/12 reps Crunches – bodyweightx3x3/fail, 20/20 reps Accessories: Hammer Curl/Tricep Ext. superset – 30/60x3x3/fail, 12/12/12 reps BB Wrist Curl/Ext. – 50x3x3/fail Calf Raises - Bodyweight+20x3x30 Daily "Selfie":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: Heavy Hammer Gym - Hypertrophy Mesocycle: Week 1: 6/27/16
Hypertrophy Mesocycle: Week 1: 6/24/16
Posted: June 25, 2016 in Announcements, Training JournalTags: 1 Arm DB, Barbell, BB, Bench, Bench Press, Biceps, Calves, Crunch, Crusaders, Curl, Curls, Daily "Selfie", DIY, French Press, Friday, Heavy Hammer Gym, High Bar, High School, Hypertrophy, Hypertrophy Block, Hypertrophy Mesocycle, Nick Bennigsdorf, One Arm DB, One Arm DB Row, Preacher, Renaissance Hypertrophy, Renaissance Periodization, Row, Rows, Selfie, Squat, Super Set, Training Partner, Triceps, Upright Rows, Video, Week 1, Wide Grip, Wrist Roller
Week: 1 Date: Friday 6/24/16 Time: 12:30 pm Location: Heavy Hammer Gym Training Partner: Nick Bennigsdorf Working Sets: High Bar Squat - 355x3x3/fail, 6/6/6 reps, -1 (really hard today) Wide Grip Bench Press – 155x2x1/2 Mondays reps, 6/6 reps, 1 rating One Arm DB Row – 75x2x3/fail, 12/12 reps BB Upright Row - 90x2x3/fail, 12/12 reps Crunches – bodyweightx3x3/fail, 20/20 reps Accessories: Preacher Curl/French Press superset – 25/75x3x3/fail, 12/12/12 reps DIY Wrist Roller – 45x3 Calf Raises - Bodyweightx9x10 Daily "Selfie":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 - Hypertrophy Mesocycle: Week 1: 6/24/16
Hypertrophy Mesocycle: Week 1: 6/23/16
Posted: June 25, 2016 in Announcements, Training JournalTags: Back Pain, Biceps, Block Pulls, Crunch, Daily "Selfie", Deadlift, Good Morning, Hammer, Hammer Curl, Heavy Hammer Gym, Hypertrophy, Hypertrophy Block, Hypertrophy Mesocycle, Lifting Straps, Nick Bennigsdorf, Nike, No Shoes, Polish Power, Pudzianowski, Renaissance Hypertrophy, Renaissance Periodization, Row, Rows, Selfie, Shrugs, Straps, Super Set, Thursday, Triceps, Upright Rows, Video, Week 1
Week: 1 Date: Thursday 6/23/16 Time: 1:30 pm Location: Heavy Hammer Gym Training Partner: Nick Bennigsdorf Working Sets: Block Pull – 365x3x3/fail, 8/7/6 reps, 0 rating ( I totally strained my back between 2nd and 3rd sets, i.e. the belt being put on) Low Bar Good Morning – 90x2x3/fail, 12/12 reps, 1 rating BB Upright Row – 90x2x3/fail, 12/12 reps Crunches – bodyweightx3x3/fail, 20/20 reps Accessories: Hammer Curl/Tri Ext superset – 25/55x3x3/fail, 12/12/12 reps Shrugs w/Straps – 225x3x3/fail Daily "Selfie":My Pudzianowski Poland T-shirt. POLISH POWER!!! Maruisz Pudzianowski is one of my favorite professional strongmen. Nike elbow sleeves used to protect my shins during deadlifts. And, apparently at the time, no shoes. Back felt terrible after 2nd set on Block Pulls. I pushed my way through the rest of the workout, but I don't know if that was a good idea. I will be hitting the chiropractor tomorrow and maybe a massage next week. Here is a link to the video of my training on my YouTube channel: Heavy Hammer Gym - Hypertrophy Mesocycle: Week 1: 6/23/16
Hypertrophy Mesocycle: Week 1: 6/22/16
Posted: June 22, 2016 in Announcements, Training JournalTags: Abdominals, ABs, Arms, Biceps, Calves, Crunch, Curl, Curls, Daily "Selfie", DB, DIY, Dumbbells, EZ Bar, Figure 4, Hypertrophy, Hypertrophy Block, Hypertrophy Mesocycle, Lat Day, Lateral Raise, Lats, Mesocycle, Morning, Overhead Press, Renaissance Hypertrophy, Row, Rows, Selfie, Shoulders, Solo, Triceps, Videos, Wednesday, Week 1, Wrist Roller
Week: 1 Date: Wednesday 6/22/16 Time: 10:30 am Location: Heavy Hammer Gym Training Partner: N/A Working Sets: Overhead Press – 145x5x3/fail, 9/9/8/8/8 reps, 0 rating Underhand EZ Bar Row – 125x2x3/fail, 12/12 reps DB Lateral Raise – 20x2x3/fail, 12/10 reps Figure 4 Crunches – bodyweightx3x3/fail, 20/20 reps Accessories: EZ Bar Curl/Overhead Machine Ext superset – 75/50x3x3/fail, 12/12/12 reps DIY Wrist Roller – 45x3 Calf Raises - bodyweightx9x10 Daily "Selfie":Fear No Evil Cut-off (Matt 28:20/Deut 31:6, "Be Strong and of good courage; Do not be afraid, nor be dismayed, for the Lord your God is with you wherever you go". Flip-Flops... Training felt great today. Shoulders were a little sore from yesterday but I managed to complete all reps/sets required for the day. I am really starting to get into this new training style. I know it will get harder the next couple weeks as intensity and volume change, but hopefully my body will be ready for the adaptation. Here is a link to the video of my training on my YouTube channel: Heavy Hammer Gym - Hypertrophy Mesocycle: Week 1: 6/22/16
Hypertrophy Block 6/21/16
Posted: June 22, 2016 in Announcements, Training JournalTags: Biceps, Block Pulls, Curl, Curls, Daily "Selfie", DB, Deadlift, Deltoids, Dumbbells, Front Squat, Heavy Hammer Gym, Hypertrophy, Hypertrophy Block, Lateral Raise, Legs, Ludus Magnus, Matt Wenning, Nick Bennigsdorf, Planks, Renaissance Hypertrophy, Renaissance Periodization, Selfie, Shrugs, Straps, Training Partner, Traps, Triceps, Week 1
Week: 1 Date: Tuesday 6/21/16 Time: 6:30 pm Location: Heavy Hammer Gym Training Partner: Nick Bennigsdorf Working Sets: Front Squat – 200x5x3/fail, 8/8/7/7/7 reps, 0 rating Block Pull – 365x2x3/fail, 7/8 reps, 0 rating DB Lateral Raise – 20x2x3/fail, 12/12 reps Planks – bodyweightx2, 30sec/30sec Accessories: Preacher Curl/French Press superset – 25/75x3x3/fail, 12/12/12 reps Shrugs w/straps (used new Ludus Magnus straps from www.wenningstrength.com ) – 225x3x3/fail, 12/12/12
Daily "Selfie":
Tough As Nails T-shirt. Flip-Flops... I feel that this new style of full-body hypertrophy training is going to kill me. I have never trained this way before. I hate reps higher than 5 (I am a powerlifter you know). This is going to take some getting used to. That being said, I have been having fun with some new exercises and have actually been hitting most of my reps. I feel that this training will really help with my muscular endurance (not a lot of endurance, but better than what I currently have) and give me some GAINZ in the muscle size department. My quads are sore after two days of front squats, but not as bad as I thought they would be. Maybe they will be worse tomorrow. Here is a link to the video of my training on my YouTube channel: https://www.youtube.com/watch?v=Fu__D3O2-lc
Strength Week 12- Bench – 5/23/16
Posted: May 23, 2016 in Announcements, Training JournalTags: Bench, Bench Press, Chest, Doubles, How Much Ya Bench, Meet Prep, Nick Bennigsdorf, Openers, Singles, Strength, Strength Block, Strength Phase, Strength Training, Strength Week, Triceps, Triples, Week 12
Week 12 is all about working my way up to what I will be opening with at the meet June 4th. Today I just did some triples, doubles, and singles working my way up to 320 lbs.
Bench Press – barx3, 135×3, 225×2, 275×1, 320×1
Tricep Pushdown – 50x3x10
Training Partner: Nick Bennigsdorf
Heavy Hammer Gym 