Bench | Heavy Hammer Gym

Posts Tagged ‘Bench’

Training Journal: 10-19-18

Posted: October 22, 2018 in Announcements, Training Journal
Tags: #5thSet, #byebyebelly, #LoseTheBelly, #TeamSwede, 2-board, Bench, Bench Press, DB Lateral Raise, Gorilla Bench, How Much Ya Bench, No Daily "Selfie", rear raise, Side Raise, ugly rep, Video

MC1mc3BP1

Normally we would play Dungeons and Dragons on Friday nights, but we haven’t been able to get our group together. We decided to lift instead. It was a bench press workout and I went WAAAAAAYYYYY past technical failure on my AMRAP. I let me ego get the best of me on the last rep especially, but…I did get it. Here is the breakdown:

Bench Press: 240x4x2; AMRAP 240×12 (the last rep is so very ugly, you have to check it out in the video)

2-board Press: 120×15; 135×15 (we switched it up from the floor presses because they weren’t very safe the way we had to do them)

Side Raise: 15×15; 15×12

Rear Raise: 15x2x12

Again, please check out my YouTube channel. If you want to make fun of me for that last rep, do it in the comments on YouTube. Make sure to subscribe to the channel and get the notification bell on to see other training vlogs (probably other funny reps too)

Training Journal: 531c1w4d1

Posted: May 15, 2018 in Announcements, Training Journal
Tags: 5-3-1, Beer League, Bench, Deload, Jim Wendler, Slingshot, Training Journal, Volleyball, WITCC

Bench Press Deload

Warm Up 120×5, 155×5, 185×3

Main 120×5, 155×5, 185×5

Boring But Big 155x5x10

Sling Shot Bench 185x3x10

Incline DB Bench 35x3x5

Bodyweight 222

No Blood Pressure taken

No Videos

#dailyselfie featuring WITCC hat and Hit ‘n Miss Volleyball (beer league) cut-off.

Training Journal: 531c1w3d1,2,3,5

Posted: May 14, 2018 in Announcements, Training Journal
Tags: 5-3-1, Bench, BIG, Big Iron Gym, Deadlift, Overhead Press, Squat, Training Journal, Whey

Sorry it has been a busy week. Here is my training for this week:

Day 1: Bench

Warm Up: 120×5, 155×5, 185×3

Main: 230×5, 260×3, 390×2

Joker: 305×1

Boring But Big: 155x5x10

Incline DB Bench: 30x3x10

Day 2: Deadlift

Warm Up: 160×5, 205×5, 245×3

Main: 305×5, 345×3, 385×7

Joker: 405×1, 425×1

Boring But Big: 205x5x10

Straight Arm Pull Down: 50×10, 60x2x10

Day 3: Overhead Press (done at Shawn Frankl’s Big Iron Gym)

Warm Up: 65×5, 85×5, 100×3

Main: 125×5, 140×3, 160×5

Joker: 170×1

Boring But Big: 85x3x10

DB Front Raise/Lateral Raise: 10x2x10

Walked home from the gym: about 20 min.

Day 5: Squat

Warm Up: 170×5, 215×5, 255×3

Main: 320×5, 365×3, 405×2

Joker: 425×1 (failed to hit depth)

Boring But Big: 215x5x10

Leg Extension: 85x3x10

#dailyselfies:

OBGYM hat, “Less Talky, More Lifty” bro tank, WITCC hat, Science Nutrition bro tank, APF powerlifting t-shirt (that is too big on me now), SBD knee sleeves, and rolled up, ripped sweatpants (lol)

Sorry No videos this week. I tried to use an actual video camera and movie editing software but it kept crashing so I couldn’t upload those videos from Day 1. Didn’t have my phone with me on Day 2. Didn’t have anywhere to set my phone at B.I.G. to get a good angle for Day 3. And the Day 5 videos uploaded upside down…ugh.

Training Journal: 531c1w2d1: Bench

Posted: May 2, 2018 in Training Journal
Tags: #LoseTheBelly, 5-3-1, Bench, Bench Press, Chest, Daily "Selfie", Selfie, superman

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

Training Journal: 531c1w1d3

Posted: April 26, 2018 in Announcements, Training Journal
Tags: 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 Journal
Tags: Bench, Bench Press, Jacked and Tan, Max Bench, Powerlifting, Slingshot

https://www.instagram.com/p/BPO5S84gzAP/

Hypertrophy Mesocycle: 7/17/16

Posted: July 30, 2016 in Announcements, Training Journal
Tags: 1 Arm DB, Back, Barbell, BB, Bench, Bench Press, Biceps, Chest, Curl, DB, French Press, Heavy Hammer Gym, High Bar, Hypertrophy, Hypertrophy Block, Hypertrophy Mesocycle, Lat Day, Lats, One Arm DB, Preacher, Quads, Renaissance Hypertrophy, Squat, Sunday, Traps, Triceps, Wide Grip

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...

Hypertrophy Mesocycle: Week 4: 7/12/16

Posted: July 13, 2016 in Announcements, Training Journal
Tags: 22BB, 22nd Street Barbell, Abdominals, ABs, Arms, Barbell, Bench, Bench Press, Biceps, Calves, Camera, Crunch, Curl, Curls, Daily "Selfie", Elbow Sleeves, Hammer, Hammer Curl, Heavy Hammer Gym, Hypertrophy, Hypertrophy Block, Hypertrophy Mesocycle, Lever Belt, Nick Bennigsdorf, Renaissance Hypertrophy, Row, Rows, SBD, Selfie, Strong(er), Super Set, Training Partner, Triceps, Tripod, Tuesday, Underhand EZ Bar Row, Volume, Week 4, Wide Grip, Wrist Curl, Wrist Extension

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

Hypertrophy Mesocycle: Week 3: Vacation Training

Posted: July 13, 2016 in Announcements, Training Journal
Tags: 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: 6/27/16

Posted: June 29, 2016 in Announcements, Training Journal
Tags: '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

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