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Week: 4
Date: Thursday 7/14/16
Time: 3:15 pm
Location: Heavy Hammer Gym
Training Partner: None
Working Sets:
Overhead Press – 220x2x1/fail, 10/10 reps, 0 rating
Underhand EZ Bar Row - 400x2x1/fail, 8/8 reps, 0 rating
DB Lateral Raise - 2-x3x1/fail, 12/12/12 reps
Figure 4 Crunches - Bodyweightx2x1/fail, 45/45 sec
Accessories:
EZ Bar Curl/Tricep Ext. superset – 80/70x3x3/fail, 12/12/12 reps
Wrist Roller - 55x3
Daily "Selfie" -
This is my 'Merica Tank Top. You can also see my Strong(er) Lever belt, SBD Elbow Sleeves, and my Icon Ag and Turf hat.
I love Overhead Press day! The only thing I don't like is that the program keeps adding more and more sets and it takes me so much longer to get through a workout. I am looking forward to OHPing more and more weight. I would love to be able to push press 315 within the next year.
Video Coming Soon!!!
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
Monday – Chest/Arms
Well, it was supposed to be a deload day at 50% volume and 90% 1RM intensity. Since we have the Lift-a-thon coming up in a couple days and I have no idea where my maxes are currently, I thought I would train a little differently than programed. Probably shouldn’t have.
Bench Press – 45×10, 135×10, 225×5, 275×1, 315×1, 335×1 (I think I could have gone heavier, but I was lifting alone so no spotter and didn’t want to hurt myself.)
EZ Curls – 95x4x8 (used the Arm Blaster as well)
Daily “Selfie” – This is one of my old school Notre Dame shirts. Again, like a previous post, one of the most storied schools in U.S. history. Every time I head into the Heavy Hammer Gym I have to hit the Play Like A Champion sign. It reminds me that in order to succeed and be a champion I have to train like a champion. Also pictured, my trusty SBD Elbow Sleeves and Stiff, 1m Wrist Wraps. 
Saturday – Random (Because I was doing 5 sets of 8 this week I couldn’t complete my workouts 5am-6am time slot I scheduled before work. I only missed 1 exercise each day. I decided to do all of those accessory exercises on my day off to catch up. I don’t know if I should do this or not so I am just going to go with how my body feels.)
Close Grip Bench Press – 195x5x8
Standing Calf Raises – 405x7x12
Wrist Roller – 50×5
Daily “Selfie” – This is my Avengers as Mt. Rushmore t-shirt. It is one of my favorites. It is very light weight, It breathes well, and It has some of my favorite Marvel heroes on it. Also featured, my SBD Elbow Sleeves and my Inzer Iron Z Wrist Wraps.
Wednesday – Shoulders/Arms
Overhead Press – 135x2x10
Seated Dumbbell Press – 30x2x10
Hammer Curls – 20x2x10
Dips – Bodyweight (234)x2x10 – First time doing dips in, probably, a year or more. My shoulders have always hurt. This time they were a little tender, but I was able to do them with “relative” ease. I will keep including them in my training.
My daily “selfie.” Yes! That is “almost” Hulk Hogan on my shirt! This picture also features my SBD Elbow Sleeves and Stiff Wrist Wraps. I will be doing a product review on them soon(ish).
Heavy Hammer Gym 