Week: 4
Date: Sunday 7/17/16
Time: -
Location: Heavy Hammer Gym
Training Partner: -
Working Sets:
High Bar Squat – 390x3x2/fail, 6/6 reps, -1 rating
Wide Grip Bench Press- 195x2x6, 6/6, +1 rating
One Arm Dumbbell Row - 85x3x1/fail, 12/12/12 reps
Barbell Upright Row - 100x3x1/fail, 12/12/12 reps
Accessories:
Preacher Curl/French Press superset – 40/80x3x3/fail, 10/8/8 reps
Daily "Selfie" - No
No Video Again...
Posts Tagged ‘BB’
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
Heavy Hammer Gym 