Posts Tagged ‘Hypertrophy Block’

Training Journal – 12/14/15

Posted: December 15, 2015 in Announcements, Training Journal
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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.  2015-12-14-05.54.03.jpg.jpeg

Training Journal – 12/13/15

Posted: December 13, 2015 in Announcements, Training Journal
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Sunday – Quads/Back/Calves

Front Squat – 205x5x8

Straight Arm Pulldowns – 70x5x8

Dumbbell Shrugs – 50x5x20

Standing Calf Raises – 405x5x12

Daily “Selfie” – This is my t-shirt from the 2015 APF Big Iron Iowa/Nebraska State Powerlifting Championships that I competed in last April.  Some of the sponsors of this meet were: Jim Grandick’s Big Iron Compound, Shawn Frankl’s Big Iron Gym, Strength and Power Equipment Company (www.snpequipment.com), Inzer Advanced Designs, and Powerlifter Today.  This is the next meet I hope to compete in sometime in April.2015-12-13-11.53.14.jpg.jpeg

Training Journal – 12/12/15

Posted: December 12, 2015 in Announcements, Training Journal
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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.2015-12-12-08.09.50.jpg.jpeg

Training Journal – 12/9/15

Posted: December 10, 2015 in Announcements, Training Journal
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Wednesday – Shoulders/Arms

Overhead Press – was supposed to do 165x5x8, just wasn’t happening.  I tried dropping it to 155x4x8 like I did last week and couldn’t do that either.  I ended up doing 155x4x5

Seated Dumbbell Press – 50x5x8

Hammer Curls – 30x5x8

Dips – bwx5x8

Daily “Selfie” – This is yet another Bro-tank from Wal-mart.  This one has one of the infamous predators on it, a great white shark.  Also in this photo you can see my trust SBD Elbow Sleeves as well as my EliteFTS Strong(er) Lever Belt.  I am unsure if they still sell the belt because I couldn’t find it on their website, http://www.elitefts.com.  I bought it about a year ago when it was on sale for around $80.00.  20151209_053456.jpg

Training Journal – 12/4/15

Posted: December 5, 2015 in Announcements, Training Journal
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Friday – Chest/Arms

Dumbbell Bench Press – 50x4x8

Spot0 Press – 175x4x8

Preacher Curl Machine – 100x4x8

French Presses – 85x4x8

Wrist Roller – 45×4 (each set includes rolling the wrist roller forward until completed, rolling it back down, rolling it back up the opposite way as previously, and then rolling it back down.)

Daily “Selfie” – Here is one of my new Bro-tanks. It is a bit small around the belly (like everything is), but it fit worse when I bought it 6 months ago.  I got it at Walmart in the summer because they had a HUGE Bro-tank sale going on..lol. Apparently a lot of bros shop at wally world. Again, due to chest day, I am wearing my awesome SBD elbow sleeves and my old Inzer Z wrist wraps.  Maybe someday I can be a bro and actually show off some guns.2015-12-05-09.07.42.jpg.jpeg

Training Journal – 11/16/15

Posted: November 17, 2015 in Training Journal
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Monday – Chest/Arms

Dumbbell Bench Press – 25x1x10, 30x1x10

Incline Bench Press – 95x1x10, 115x1x10

EZ Bar Curl – 45x1x10, 65x1x10

Close Grip Bench Press – 135x1x10, 155x1x10

Shoulder Complex (front raise x10, lateral raise x10, rear deltoid raise x10) – 5lbs x2 sets

I kept everything light for this workout.  Since I am just getting into doing Hypertrophy training I didn’t want to choose to heavy of weights and burn myself out or injure myself.  I am planning on adding 1 set of 10 each week and increasing the weight by 5 lbs each week if I can.

Plateau

Posted: November 16, 2015 in Announcements
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“…last Strength Block workout until Mid-January.  I feel like I have hit a plateau in my training and I am going to switch it up.  I have roughly planned out the next 24 weeks of training with an APF meet in Omaha at the finish.  Starting on Monday 11/16/15 I will start Hypertrophy Block training.  This will last for about 10 weeks.  I will then go back to a Strength Block for roughly 8 weeks.  Lastly, I will finish up this cycle with a 4-5 week Peaking Block.  This will be the first time I have tried all of the Phases of training in a Macrocycle.  After my poor performance at the NASA meet I want to come back better than ever,  I was going to do a meet in Chamberlain, SD in February, but I am going to skip it to focus on getting stronger.  I will try to update the blog more often.  I am going to set up a schedule for posting dietary and training journal material as well as some product reviews that I haven’t had the chance to do yet.  Stay tuned for a lot of material to be coming your way.”

– Excerpt from my last post.

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