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
Posts Tagged ‘Bench’
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
Training Journal – 1/22/16
Posted: January 27, 2016 in Announcements, Training JournalTags: Arms, Bench, Bench Press, Chest, Curl, Dumbbells, French Press, Heavy Hammer Gym, Hypertrophy, Hypertrophy Block, No Cardio, Preacher, Spoto, Training, Training Journal, Wrist Roller
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
Training Journal – 1/15/16
Posted: January 20, 2016 in Announcements, Training JournalTags: AM Cardio, Arms, B.I.G, Bench, Bench Press, BIG, Big Iron Gym, Chest, Curl, DB, Dumbbells, Floor, French Press, Heavy Hammer Gym, Hypertrophy, Hypertrophy Block, No Daily "Selfie", PM Workout, Preacher, Training, Training Journal
Friday – Chest / Arms
AM Cardio – 15 min / 6.1 mi – @H.H.G.
PM Hypertrophy – @B.I.G.
Dumbbell Bench Press – 70x4x8
Floor Bench Press – 205x4x8
Preacher Curls – 80×8, 80×8, 40×8, 40×8 (they were not feeling good so I dropped the weight to make sure I could get all the reps)
French Press – 100x4x8 (I need to work on my form)
No Daily “Selfie”
Training Journal – 1/11/16
Posted: January 15, 2016 in Announcements, Training JournalTags: Arms, B.I.G, Bench, Bench Press, BIG, Big Iron Gym, Chest, Close Grip, Daily "Selfie", DB, Dumbbells, EZ Bar, Filters, GoT, Hodor, Hypertrophy, Hypertrophy Block, Incline BP, Muscles, No Cardio, Selfie, Shoulders, Training, Training Journal
Monday – Chest / Arms
AM Cardio – None
PM Hypertrophy – @B.I.G.
Dumbbell Bench Press – 70x4x8
Incline Bench Press – 190x4x8
EZ Bar Curl – 80x4x8
Close Grip Bench Press – 205x4x8
Shoulder Complex – 10x4x8 (finally felt comfortable moving up from 5 lbs)
Daily “Selfie” – This is my Hodor shirt. Hodor is a character in Game of Thrones. He only says his name. That makes it funny…duh! Also, I got this at a thrift store.
Second Daily “Selfie” – I am pretty proud of these. These are the first images I have tried using filters on. Also, they are the first pictures that actually show off the work I have been putting in in the gym.
Training Journal – 1/9/16
Posted: January 10, 2016 in Announcements, Training JournalTags: Arms, B.I.G, Bench, Bench Press, BIG, Big Iron Gym, Chest, Curl, French Press, Hypertrophy, Hypertrophy Block, No Cardio, No Daily "Selfie", Preacher, Shawn Frankl, Training, Training Journal
Saturday – Chest / Arms
AM Cardio – None
PM Hypertrophy – B.I.G.
Bench Press – 135x2x5, 225x2x5
Preacher Curl – 80x3x9
French Press – 90x3x9
No Daily “Selfie”
Training Journal – 1/4/16
Posted: January 5, 2016 in Announcements, Meal Plan, Training JournalTags: AM Cardio, Arms, B.I.G, Bacon, Bench, Bench Press, BIG, Big Iron Gym, Carbs, Chest, Close Grip, Curl, DB, Dumbbells, EZ Bar, Food, Heavy Hammer Gym, Hypertrophy, Hypertrophy Block, Incline BP, No Daily "Selfie", PM Workout, Pork, Shawn Frankl, Shoulders, Training, Training Journal
Monday – Chest / Arms
AM Cardio – 15 min / 6.5 mi @ H.H.G.
PM Hypertrophy @ B.I.G.
Dumbbell Bench Press – 65x3x9
Incline Bench Press – 185x3x9
EZ Bar Curl – 70x3x9 (seemed really hard today)
Close Grip Bench Press – 200x3x9
Shoulder Complex – 10x3x9
No Daily “Selfie”, but here is a picture of the meal my awesome wife had ready for me when I got home from the gym.
Training Journal – 1/1/16
Posted: January 3, 2016 in Announcements, Training JournalTags: 2016, AM Cardio, Arms, Bench, Bench Press, Cardio, Chest, Curl, DB, Dumbbells, Heavy Hammer Gym, Hypertrophy, Hypertrophy Block, No Daily "Selfie", Preacher
First workout of 2016!
Friday
AM Cardio – 15 min / 5 mi @ Heavy Hammer Gym
PM Hypertrophy – Chest / Arms @ B.I.G
Dumbbell Bench Press – 60x2x10
Floor Bench Press – 190x2x10
Preacher Curls – 80x2x9
French Press – 80x2x10
No Daily “Selfie”
Heavy Hammer Gym 