Heavy Hammer Gym

I’m Back!!!

Posted: June 21, 2016 in Announcements
Tags: Announcements, Blog, Book Review, DIY, Hypertrophy, Hypertrophy Block, Nick Bennigsdorf, Renaissance Periodization, Review, Supplement Review, Supplements, Training Partner, Videos

After a long hiatus from blogging I have decided to return to the world of digital journaling. (thats basically what my blog is) I have begun a new training program supplied by Renaissance Periodization. It will include a 15 week Hypertrophy Block, a 12-16 week Strength Block, and a 4 week Peaking Block before my next competition. I just started week 1/workout 1 today. Check out the blog entitled Hypertrophy Block 6/20/16 if you want to see what it included. I will try to do a better job next time discussing my feelings (like a social justice warrior/triggered person) next time on how I think that particular training session went. I will also resume my book reviews and product reviews. I have started DIY (Do-It-Yourself) pre-workout and post-workout supplements and will review that process too, as well as give you an easy receipe you could follow. I will also post DIY projects that I have been working on in regards to equipment or gym accessories. Hopefully, I will also start posting videos again and I will introduce you to my new training partner Nick. This is just a heads up. Look for more posts coming soon.

PS: Here is my daily selfie coming back. This is a shirt I got for helping carry the giant Warner Bros balloon during a parade a few years back.

Hypertrophy Block 6/20/16

Posted: June 21, 2016 in Announcements, Training Journal
Tags: Bench, Bench Press, Biceps, Calves, Chest, Crunch, EZ Bar, Forearms, Front Squat, Hammer, Hammer Curl, Heavy Hammer Gym, Hypertrophy, Hypertrophy Block, Nick Bennigsdorf, Quads, Renaissance Hypertrophy, Row, Rows, Super Set, Triceps, Week 1, Wide Grip

Week: 1

Date: Monday 6/20/16

Time: 2:00 pm

Location: Heavy Hammer Gym

Training Partner: Nick Bennigsdorf

Working Sets:

Wide Grip Bench Press – 175x3x3/fail, 12/12/12 reps, 1 rating (easy, will be manually moving up weight next week)

Front Squat – 200x2x3/fail, 8/7 reps, 0 rating (normal)

Underhand EZ Bar Row – 125x2x3/fail, 12/12 reps

Crunches – bodyweightx2x3/fail, 20/20 reps

Accessories:

Hammer Curl/Tricep Ext superset – 25/55x3x3/fail, 12/10/12 reps

Calf Raise – bodyweightx9x6

Barbell Wrist Curl/Ext – 45x3x10

Strength Week 12- Bench – 5/23/16

Posted: May 23, 2016 in Announcements, Training Journal
Tags: 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

Strength Week 11 – Arms – 5/20/16

Posted: May 23, 2016 in Announcements, Training Journal
Tags: Arms, Biceps, Curls, EZ Bar, Hammer, Nick Bennigsdorf, Preacher, Strength, Strength Block, Strength Phase, Strength Training, Strength Week, Triceps, Week 11

Hammer Curls – 25x3x10

Single Arm Preacher Curls – 25x3x10

EZ Bar Curls (w/Arm Blaster) – 75x3x10

Tricep Pushdowns – 50x3x10

Training Partner: Nick Bennigsdorf

Had to end lifting session early.

Strength Week 11 – Squat – 5/19/16

Posted: May 23, 2016 in Announcements, Training Journal
Tags: Heavy Hammer Gym, Meet Prep, Nick Bennigsdorf, Pause, Squat, Strength Block, Strength Phase, Strength Week, Week 11

Squat – 380x3x3

Squat – 435x1x2

Pause Squat (Below Parallel) – 135x3x10

Training Partner: Nick Bennigsdorf

Strength Week 11 – 5/18/16 – Overhead Press

Posted: May 23, 2016 in Training Journal
Tags: Meet Prep, OHP, Overhead Press, Powerlifting, Strength Week, Training Journal, Week 11

OHP – 190x3x3
OHP – 210x1x2
Upright Rows – 75x3x10
DB Shrugs – 55x3x20

Heavy Hammer Gym remodeled

Posted: May 18, 2016 in Announcements

My wife and I recently found out we had asbestos in our basement (my Heavy Hammer Gym). So…I had to move everything out. While putting it back I did some rearranging. Here are some pics (still in progress)

If you have any questions about any equipment or anything else, just ask!!!

Strength Week 11 – Deadlift

Posted: May 18, 2016 in Training Journal
Tags: Deadlift, Meet, Strength Phase, Training Journal

Sumo DL – 495x2x1
Sumo DL – 515x2x1 (current sumo max)
(Tore off callus on left hand)
Straight Arm Lat Pulldown – 50x3x10

Feeling good about upcoming meet. Goal for deadlift will be +15 or +20 lbs from last APF in April of 2015.

Back-logged Training 2/1/16-2/13/16

Posted: February 14, 2016 in Announcements, Training Journal
Tags: AM Cardio, B.I.G, Bench Press, BIG, Big Iron Gym, Close Grip, Comet Strength Club, DB, Deadlift, Dumbbells, Flys, Heavy Hammer Gym, High Bar, Incline BP, Kaz, Lat Day, Lats, Lewis and Clark Jazz Fest, Low Bar, Overhead Press, Push Press, Row, Rows, Shawn Frankl, Shrugs, Slingshot, Snow Shovel, Sorry, Squat, Strength Block, Sumo, Training, Training Journal, Triceps, Upright Rows, WITCC

Sorry it has been so long since I have posted. Getting ready for our annual Jazz Festival has been a lot of work and very time consuming. I haven’t missed any training days, but I haven’t had any time to post. Instead of bombarding you with a bunch of posts, I am going to include all of those workouts in this post. So…here it goes:

2/1/16 – Monday – Heavy Bench Day

Bench Press – 245x3x10, 270x1x2, 295x1x1 (a little different from what I would normally do. Shawn Frankl has been giving me a few pointers to try to get me to bench 360 or 365 at my next meet)

Incline Bench Press – 195x3x10

Dumbbell Bench Press – 60x3x12

Cable Flys – #2x2x15 (not sure what the plates weigh on this machine)

2/2/16 – Tuesday – Heavy SNOW SHOVELING DAY!!!

2/3/16 – Wednesday – Overhead Press Day

Overhead Press – 145x3x10, 165x1x2, 175x1x1

Upright Rows – 95x3x10

Kaz Shrugs – 135x3x30

2/4/16 – Thursday – Deadlift Day

AM Cardio – 6.1 mi / 15 min.

Deadlift – 290x3x6, 315x3x5

Seated Row – 135x3x10

Lat Pulldown – #10x3x10 (again, don’t know what the weights are on this machine)

2/5/16 – Friday – Light Bench Day

Bench Press – 175x3x10

Slingshot Bench Press – 225x1x10

Close Grip Bench Press – 135x3x10

2/7/16 – Sunday – Heavy Squat Day

High(er) Bar Squats – 400x6x2

Low Bar Squats – 225x2x3 (trying to get back into a power squat form)

2/8/16 – Monday – Heavy Bench Day

Bench Press – 250x3x10, 275x1x2, 300x1x1

Dumbbell Bench Press – 60x3x12

Cable Flys – 25x3x12

Tricep Extensions – 40x3x12

2/9/16 – Tuesday – Light Squat Day

Squat 135x1x3 (pulled my hamstring on rep 3 of my warm-up set. not sure what happened, but I couldn’t hardly walk for the next 2 days. maybe overworked it last Sunday)

2/10/16 – Wednesday – Overhead Press Day

Overhead Press – 150x3x10, 170x1x2, 180x1x1

Push Press – 225x3x1

Behind-the-Back Shrugs – 140x3x20

2/11/16 – Thursday – Deadlift Day

Sumo Deadlift – 340x6x4

Seated Rows – 75x3x10

2/12/16 – Friday – Light Bench Day

Bench Press – 135x3x10

Tricep Extensions – 50x3x12

Training Journal – 1/31/16

Posted: January 31, 2016 in Announcements, Training Journal
Tags: Back, Calves, Front Squat, Heavy Hammer Gym, Hypertrophy, Hypertrophy Block, Lat Day, Lats, No Cardio, PM Workout, Quads, Shrugs, Training, Training Journal

DELOAD

Quads / Back / Calves

AM Cardio – None

PM Hypertrophy – @H.H.G.

Front Squats – 115x3x8

Straight Arm Pulldown – 40x3x8

Dumbbell Shrug – 25x3x20

Standing Calf Raise – 205x3x20

	Derrick Crass on DIY – Deadlift Bloc…
	Karmen on I’m Back!!!
	juniorhvyhmmr on Strength Week 11 – …
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I’m Back!!!

Hypertrophy Block 6/20/16

Strength Week 12- Bench – 5/23/16

Strength Week 11 – Arms – 5/20/16

Strength Week 11 – Squat – 5/19/16

Strength Week 11 – 5/18/16 – Overhead Press

Heavy Hammer Gym remodeled

Strength Week 11 – Deadlift

Back-logged Training 2/1/16-2/13/16

Training Journal – 1/31/16

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