Heavy Hammer Gym

Posts Tagged ‘Heavy Hammer Gym’

Training Journal: 10-17-18

Posted: October 22, 2018 in Announcements, Training Journal
Tags: #5thSet, #byebyebelly, #LoseTheBelly, #TeamSwede, chin-ups, Deadlift, Hammer Curl, Heavy Hammer Gym, hip thrusts, Hips, Powerlifting, Pull Up, rack pulls

MC1mc2DL

Today was deadlift day at the Heavy Hammer Gym. I actually broke this session into 2 parts because I did my main movement (deadlifts) with the Comet Strength Club team at the community college where I teach. I am also the strength coach and the advisor to the choir club and Dungeon’s and Dragons club. Here is what my full training session looked like:

Deadlift: 320x5x3, 405x2x1

Rack Pulls: 320x3x3

Hip Thrust: 140x3x15

Chin-Ups: bodyweight(220)x2,3(pronated); BWx4,3,3(supinated)

Hammer Curls: 25x2x15

Sorry there is no #dailyselfie and no video due to the deadlift two-parter. You will have to suffice with the deadlift meme I hope I can find.

Training Journal: 10/14/18

Posted: October 15, 2018 in Announcements, Training Journal
Tags: #5thSet, #byebyebelly, #LoseTheBelly, #TeamSwede, 5th Set, @nick_benni, AMRAP, Back, DB Rows, DB Shrugs, Glutes, Hamstrings, Heavy Hammer Gym, Hyperextensions, Kids, Lats, MC1mc2SQ, Nick Bennigsdorf, No Daily "Selfie", No Spotter, Quads, Self-Spotting, Squat, Training Journal, Traps, Uff Da, Video

MC1mc2SQ

Today was squat day at the Heavy Hammer Gym…but I had to do it without my trusty training partner Nick (@nick_benni on Instagram). However, I did have the help of my 4 year old and my 2 year old constantly talking to me and asking me questions during my AMRAP…”Uff Da” (the proper Scandinavian spelling, lol). Here is what went down tonight:

Squats: 315x4x2, AMRAP 315×10 (no wraps or sleeves)

Incline Bench Reverse Hyperextensions: Just bodyweight for now (currently sitting around 220lbs after a couple weeks of higher carbs. Getting back into low carb, high fat tomorrow)

Incline Bench Dumbbell Rows: 20x1x20, 25x2x20

Incline Bench Dumbbell Shrugs: 20x1x20, 25x2x20

Calf Raises (on Hack Squat Machine): 305x5x10

Sorry there is no #dailyselfie, but there is a video this time. Hope you enjoy. Comment if you would like to critique my form. (I cut a lot of reps high on the AMRAP. I guess I was nervous without my spotter there.)

Training Journal: 531c1w4d3

Posted: May 17, 2018 in Announcements, Training Journal
Tags: 5-3-1, Deload, Deltoids, Heavy Hammer Gym, Jim Wendler, Overhead Press, Shoulder Complex, Shoulders, Traps

Deload Overhead Press

Warm Up 65×5, 85×5, 100×3

Main 65×3, 85×3, 100×5

Boring But Big 85x5x10

Super Set DB Front Raise/Lateral Raise 10x3x10

Stable Y 10x3x10

Training Journal: 531c1w2d5: Squat

Posted: May 7, 2018 in Announcements, Training Journal
Tags: 5-3-1, Brother-in-law, Hamstrings, Heavy Hammer Gym, J.B. Boss, Kids, Legs, Lower Body, Lumbar, OBGYM, Omaha Barbell, Quads, SBD, Sister, Squat, Strength Training, Training, Training Journal, Video

Warm Ups: 170×5, 215×5, 255×3

Main: 300×3, 340×3, 385×4 (video, bad angle)

Boring But Big: 215x4x10

Leg Extensions: 75x3x10

Bodyweight: 220

Blood Pressure 106/70

Featured #dailyselfie: OBGYM camp hat, J.B. Boss powerlifting t-shirt, sister and brother-in-law.

(Top set, bad angle, not to depth on last 2 reps)

Training Journal: 531c1w2d4: Accessories

Posted: May 4, 2018 in Announcements, Training Journal
Tags: #byebyebelly, #LoseTheBelly, 1 Arm DB, 22BB, 22nd Street Barbell, 5-3-1, Accessory Work, Arms, Biceps, Bodyweight, BP, Calves, Choir, Curl, Curl Bar, Curls, Cut-off, Daily "Selfie", DB, Dumbbells, EZ Bar, fatloss, Forearms, French Press, Hammer Curl, Heavy Hammer Gym, Hulk Hogan, Hulkamania, Jazz, keto, Lewis and Clark Jazz Fest, Lose The Belly, Music, No Video, One Arm DB, Powerlifter, Powerlifting, Row, Rows, Selfie, Shrugs, Singing, Sleeve-less, Socks, Strength Training, Super Set, Thursday, Training Journal, Traps, Triceps, Upright Rows, Week 2, WITCC, Wrist, Wrist Curl, Wrist Extension, XL

Giant Set 1

Hammer curls 20x3x10

One arm tricep extensions 20x3x10

DB shrugs 50x3x20

Giant Set 2

Dip belt calf raises 75x3x20

Wrist curls/extensions 10x3x10

Upright rows 20x3x10

Giant Set 3

EZ curls (w/ arm blaster) 65x3x10

French presses 65x3x10

Cable rows 75x3x20

Bodyweight 219.6

Blood Pressure 104/64

Featured #dailyselfie wearing 22nd St Barbell hat, Lewis and Clark Jazz Fest cut-off (XL btw), Daredevil socks (with the little horns on the side), and my old Fila (yard mowing) shoes.

Training Journal: 531c1w1d5: Squats

Posted: April 29, 2018 in Training Journal
Tags: #LoseTheBelly, 22nd Street Barbell, 5-3-1, BP, Calves, Daily "Selfie", Glutes, Heavy Hammer Gym, Legs, Lose The Belly, NASA, Powerlifting, quad, Quads, Repetition Squat, Selfie, Squat, Strength, Videos

(Video main sets: 280×5, 320×5, 365×5)

My leverages are all off due to weight loss so I don’t think I hit depth very often, but it feels good to be under the weight again)

Warm Ups 170×5, 215×5, 255×5

Main 280×5, 320×5, 365×5

Boring But Big 215x5x10

Dip Belt Calf Raise 70x5x20

Leg Extension 75x3x10

Bodyweight 220.6 lbs

Blood Pressure 106/74

#dailyselfie 22 Street Barbell Hat, NASA Powerlifting T-Shirt, Samsung Gear S3 Classic Smart Watch.

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

Hypertrophy Mesocycle #2 – 7/25-29/16

Posted: August 7, 2016 in Announcements, Training Journal
Tags: 2nd Time, Barbell, Biceps, Calves, Crunch, Curl, DB, Deadlift, EZ Bar, Face Pulls, Flyes, Heavy Hammer Gym, High Bar, Hypertrophy, Hypertrophy Block, Hypertrophy Mesocycle, Incline BP, Leaning Skull Crusher, Nick Bennigsdorf, No Daily "Selfie", No Video, Renaissance Hypertrophy, Reverse Curl, Rows, Squat, Stiff Legged DL, Traps, Triceps, Upright Rows, Week 1, Wrist Roller

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.

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: 7/15/16

Posted: July 30, 2016 in Training Journal
Tags: Abdominals, ABs, Back, Barbell, BB, Biceps, Block Pulls, Crunch, Deadlift, Deadlift Blocks, Deltoids, Friday, Good Morning, Hammer, Hammer Curl, Hamstrings, Heavy Hammer Gym, Hypertrophy, Hypertrophy Block, Hypertrophy Mesocycle, Low Bar, Mesocycle, No Daily "Selfie", No Video, Renaissance Hypertrophy, Traps, Triceps, Upright Rows

Week: 4

Date:Friday 7/15/16

Time: -

Location: Heavy Hammer Gym
         
Training Partner: -

Working Sets:

Block Pull – 400x3x1/fail, 8/8/8 reps, 0 rating

Low Bar Good Morning - 100x2x1/fail, 12/12 reps, 0 rating

Barbell Upright Row - 100x3x1/fail, 12/12/12 reps

Crunches - Bodyweightx2x1/fail, 34/34

Accessories:

Hammer Curl/Tricep Ext. superset – 40/70x3x3/fail, 12/12/12 reps

Daily "Selfie" - None

My video editing software wasn't working so there will be no videos for a couple weeks...Sorry.

	Derrick Crass on DIY – Deadlift Bloc…
	Karmen on I’m Back!!!
	juniorhvyhmmr on Strength Week 11 – …
	Laurie on Strength Week 11 – …
	juniorhvyhmmr on Heavy Hammer Gym remodele…

Daily “Selfie” Gallery

Gallery

Blogroll

Recent Posts

Recent Comments

Follow Blog via Email

Archives

Meta