Posts Tagged ‘High School’

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


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

Sunday – Quads/Back/Calves

AM Cardio – didn’t happen, knee was hurting. @ Heavy Hammer Gym

PM Hypertrophy @ B.I.G.

Front Squat – 210x2x10

Straight Arm Pulldown – #9 on machinex2x10 (maybe 80ish lbs)

Dumbbell Shrugs – 100x2x20

Standing Calf Raise (machine) – #42x3x20

Daily “Selfie” – It is starting to get cold down in the Heavy Hammer Gym.  I have on a full-zip, Show Choir sweatshirt from my senior year of high school, 2004.  Also pictured are my new WITCC sweatpants that I won at our faculty Christmas party.  They are very comfy and warm, but too long.  I have to roll up the bottoms a good 3-4 inches in order to function in them.