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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
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.
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
DELOAD
Chest / Arms
AM Cardio – None
PM Hypertrophy – @B.I.G.
Dumbbell Bench Press – 45x3x8
Spoto Press – 105x3x8
Preacher Curl – 40x3x8
French Press – 40x3x8
MAS wrestling for 1 hour at school.
Friday – Chest / Arms
AM Cardio – None
PM Hypertrophy – @ H.H.G.
Dumbbell Bench Press – 75x5x8
Spoto Press – 210x5x8
Preacher Curl – 95x5x8
French Press – 95x5x8
Wrist Roller – 35×5
Tuesday – Only did cardio – 6.3mi – @ H.H.G.
Wednesday – Shoulders / Arms
AM Cardio – 15 min / 6.1 mi – @ H.H.G.
PM Hypertrophy – @ H.H.G. (Had to cut workout short.)
Overhead Press – 165x3x8
Seated Dumbbell Press – 50x3x8
Heavy Hammer Gym 