Week: 1
Date: 7/25-29/16
Time: Various
Location: Heavy Hammer Gym
Training Partner: Nick Bennigsdorf
7/25/16
Working Sets:
Incline Bench Press - 195x3x3/fail, 12/12/12 reps, 0 rating
High Bar Squat - 300x2x3/fail, 10/10 reps, 0 rating
Barbell Bent Row - 130x2x3/fail, 12/12 reps
Crunches - Bodyweightx2x3/fail, 35/35 reps
Accessories:
Seated DB Curl/DB Kickback Superset - 45/15x3x3/fail, 12/12/12 reps
Face Pulls - 55x3x3/fail, 12/12/12 reps
7/26/16
Working Sets:
High Bar Squat - 300x5x3/fail, 12/12/10/10/10 reps, 0 rating
Stiff Legged Deadlift - 225x2x3/fail, 12/12 reps, 0 rating
DB Upright Row - 30x2x3/fail, 12/12 reps
Planks - Bodyweightx2x45sec
Accessories:
EZ Bar Reverse Curl/Leaning Skull Crusher Superset - 65/0x3x3/fail, 12/12/12 reps
Wrist Roller - 50x2
Calf Raises - 35x2x3/fail, 30/30 reps
7/27/16
Working Sets:
DB Flyes - 20x5x3/fail, 12/12/12/12/12 reps, +1 rating
Barbell Bent Rows - 130x2x3/fail, 12/12reps, 0 rating
DB Upright Row - 30x2x3/fail, 12/12 reps
Accessories:
Incline DB Curl/Incline DB Face Crusher - 25/25x3x3/fail, 12/12/12 reps
Face Pulls - 60x3x3/fail, 12/12/12 reps
7/28/16 - My 31st Birthday!!!
Working Sets:
Stiff Legged Deadlift - 225x3x3/fail, 12/12/12 reps, 0 rating
Lying Leg Curl- 70x2x3/fail, 12/12 reps +1 rating
DB Lateral Raise- 25x2x3/fail, 12/12 reps
Crunches - Bodyweightx2x3/fail, 35/35
Accessories:
Seated Barbell Curl/DB Kickbacks Superset - 45/15x3x3/fail, 12/12/12 reps
Bar Wrist Curl/Ext - 65x3x3/fail, 12/12/12 reps
Calf Raises - 35x3x3/fail, 30/30/30 reps
7/29/16
Working Sets:
Front Squat - 210x3x3/fail, 12/12/12 reps, 0 rating
Incline Bench Press - 175x2x6, +1 rating
Straight Arm Lat Pulldown - 70x2x3/fail, 12/12 reps
DB Lateral Raise - 25x2x3/fail, 12/12 reps
Accessories:
EZ Bar Reverse Curl/Leaning Skull Crusher - 65/0x3x3/fail, 12/12/12 reps
Face Pulls - 55x2x3/fail, 12/12/12 reps
Daily "Selfie" - None
This was the first week of my 2nd run through of the Renaissance Periodization Hypertrophy program. It was actually quite a difficult first week after having such a "nice" deload week. The weights just seemed really heavy for some reason.
No Video of this week...sorry.
Posts Tagged ‘Crunch’
Hypertrophy Mesocycle: Week 4: 7/12/16
Posted: July 13, 2016 in Announcements, Training JournalTags: 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 2: 6/27/16
Posted: June 29, 2016 in Announcements, Training JournalTags: '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
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
Hypertrophy Mesocycle: Week 1: 6/23/16
Posted: June 25, 2016 in Announcements, Training JournalTags: Back Pain, Biceps, Block Pulls, Crunch, Daily "Selfie", Deadlift, Good Morning, Hammer, Hammer Curl, Heavy Hammer Gym, Hypertrophy, Hypertrophy Block, Hypertrophy Mesocycle, Lifting Straps, Nick Bennigsdorf, Nike, No Shoes, Polish Power, Pudzianowski, Renaissance Hypertrophy, Renaissance Periodization, Row, Rows, Selfie, Shrugs, Straps, Super Set, Thursday, Triceps, Upright Rows, Video, Week 1
Week: 1 Date: Thursday 6/23/16 Time: 1:30 pm Location: Heavy Hammer Gym Training Partner: Nick Bennigsdorf Working Sets: Block Pull – 365x3x3/fail, 8/7/6 reps, 0 rating ( I totally strained my back between 2nd and 3rd sets, i.e. the belt being put on) Low Bar Good Morning – 90x2x3/fail, 12/12 reps, 1 rating BB Upright Row – 90x2x3/fail, 12/12 reps Crunches – bodyweightx3x3/fail, 20/20 reps Accessories: Hammer Curl/Tri Ext superset – 25/55x3x3/fail, 12/12/12 reps Shrugs w/Straps – 225x3x3/fail Daily "Selfie":My Pudzianowski Poland T-shirt. POLISH POWER!!! Maruisz Pudzianowski is one of my favorite professional strongmen. Nike elbow sleeves used to protect my shins during deadlifts. And, apparently at the time, no shoes. Back felt terrible after 2nd set on Block Pulls. I pushed my way through the rest of the workout, but I don't know if that was a good idea. I will be hitting the chiropractor tomorrow and maybe a massage next week. Here is a link to the video of my training on my YouTube channel: Heavy Hammer Gym - Hypertrophy Mesocycle: Week 1: 6/23/16
Hypertrophy Mesocycle: Week 1: 6/22/16
Posted: June 22, 2016 in Announcements, Training JournalTags: Abdominals, ABs, Arms, Biceps, Calves, Crunch, Curl, Curls, Daily "Selfie", DB, DIY, Dumbbells, EZ Bar, Figure 4, Hypertrophy, Hypertrophy Block, Hypertrophy Mesocycle, Lat Day, Lateral Raise, Lats, Mesocycle, Morning, Overhead Press, Renaissance Hypertrophy, Row, Rows, Selfie, Shoulders, Solo, Triceps, Videos, Wednesday, Week 1, Wrist Roller
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
Heavy Hammer Gym 