Lats | Heavy Hammer Gym

Posts Tagged ‘Lats’

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.)

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: Week 1: 6/22/16

Posted: June 22, 2016 in Announcements, Training Journal
Tags: 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

Back-logged Training 2/1/16-2/13/16

Posted: February 14, 2016 in Announcements, Training Journal
Tags: AM Cardio, B.I.G, Bench Press, BIG, Big Iron Gym, Close Grip, Comet Strength Club, DB, Deadlift, Dumbbells, Flys, Heavy Hammer Gym, High Bar, Incline BP, Kaz, Lat Day, Lats, Lewis and Clark Jazz Fest, Low Bar, Overhead Press, Push Press, Row, Rows, Shawn Frankl, Shrugs, Slingshot, Snow Shovel, Sorry, Squat, Strength Block, Sumo, Training, Training Journal, Triceps, Upright Rows, WITCC

Sorry it has been so long since I have posted. Getting ready for our annual Jazz Festival has been a lot of work and very time consuming. I haven’t missed any training days, but I haven’t had any time to post. Instead of bombarding you with a bunch of posts, I am going to include all of those workouts in this post. So…here it goes:

2/1/16 – Monday – Heavy Bench Day

Bench Press – 245x3x10, 270x1x2, 295x1x1 (a little different from what I would normally do. Shawn Frankl has been giving me a few pointers to try to get me to bench 360 or 365 at my next meet)

Incline Bench Press – 195x3x10

Dumbbell Bench Press – 60x3x12

Cable Flys – #2x2x15 (not sure what the plates weigh on this machine)

2/2/16 – Tuesday – Heavy SNOW SHOVELING DAY!!!

2/3/16 – Wednesday – Overhead Press Day

Overhead Press – 145x3x10, 165x1x2, 175x1x1

Upright Rows – 95x3x10

Kaz Shrugs – 135x3x30

2/4/16 – Thursday – Deadlift Day

AM Cardio – 6.1 mi / 15 min.

Deadlift – 290x3x6, 315x3x5

Seated Row – 135x3x10

Lat Pulldown – #10x3x10 (again, don’t know what the weights are on this machine)

2/5/16 – Friday – Light Bench Day

Bench Press – 175x3x10

Slingshot Bench Press – 225x1x10

Close Grip Bench Press – 135x3x10

2/7/16 – Sunday – Heavy Squat Day

High(er) Bar Squats – 400x6x2

Low Bar Squats – 225x2x3 (trying to get back into a power squat form)

2/8/16 – Monday – Heavy Bench Day

Bench Press – 250x3x10, 275x1x2, 300x1x1

Dumbbell Bench Press – 60x3x12

Cable Flys – 25x3x12

Tricep Extensions – 40x3x12

2/9/16 – Tuesday – Light Squat Day

Squat 135x1x3 (pulled my hamstring on rep 3 of my warm-up set. not sure what happened, but I couldn’t hardly walk for the next 2 days. maybe overworked it last Sunday)

2/10/16 – Wednesday – Overhead Press Day

Overhead Press – 150x3x10, 170x1x2, 180x1x1

Push Press – 225x3x1

Behind-the-Back Shrugs – 140x3x20

2/11/16 – Thursday – Deadlift Day

Sumo Deadlift – 340x6x4

Seated Rows – 75x3x10

2/12/16 – Friday – Light Bench Day

Bench Press – 135x3x10

Tricep Extensions – 50x3x12

Training Journal – 1/31/16

Posted: January 31, 2016 in Announcements, Training Journal
Tags: Back, Calves, Front Squat, Heavy Hammer Gym, Hypertrophy, Hypertrophy Block, Lat Day, Lats, No Cardio, PM Workout, Quads, Shrugs, Training, Training Journal

DELOAD

Quads / Back / Calves

AM Cardio – None

PM Hypertrophy – @H.H.G.

Front Squats – 115x3x8

Straight Arm Pulldown – 40x3x8

Dumbbell Shrug – 25x3x20

Standing Calf Raise – 205x3x20

Training Journal – 1/24/16

Posted: January 27, 2016 in Announcements, Training Journal
Tags: Back, Calves, DB, Dumbbells, Front Squat, Heavy Hammer Gym, Hypertrophy, Hypertrophy Block, Lat Day, Lats, No Cardio, PM Workout, Quads, Shrugs, Training, Training Journal

Sunday – Quads / Back / Calves

AM Cardio – None

PM Hypertrophy – @ H.H.G.

Front Squat – 230x5x8

Straight Arm Pulldown – 75x5x8

Dumbbell Shrug – 50x5x20 (with hold)

Standing Calf Raise – 405x5x8

Training Journal – 1/17/16

Posted: January 20, 2016 in Announcements, Training Journal
Tags: Back, Calves, DB, Dumbbells, Front Squat, Heavy Hammer Gym, Hypertrophy, Hypertrophy Block, Lat Day, Lats, No Cardio, No Daily "Selfie", PM Workout, Quads, Training, Training Journal, Traps

Sunday – Quads / Back / Calves

AM Cardio – None

PM Hypertrophy – @ H.H.G.

Front Squat – 225x4x8

Straight Arm Pulldown – 75x4x8

Dumbbell Shrug – 50x4x20 with 20sec holds on last rep

Standing Calf Raises – 405x4x8

No Daily “Selfie”

Training Journal – 1/10/16

Posted: January 10, 2016 in Announcements, Training Journal
Tags: B.I.G, Back, BIG, Big Iron Gym, Calves, DB, Dumbbells, Front Squat, Hypertrophy, Hypertrophy Block, Lat Day, Lats, No Cardio, No Daily "Selfie", Quads, Shrugs, Training, Training Journal

Sunday – Quads / Back / Calves

AM Cardio – None

PM Hypertrophy – @B.I.G.

Front Squats – 215x3x9

Straight Arm Pulldowns – #9 (not sure on weights)

Dumbbell Shrugs – 100x3x20

Standing Calf Raises (Machine) – #44x3x20

No Daily “Selfie”

Training Journal – 1/3/16

Posted: January 3, 2016 in Announcements, Training Journal
Tags: 2004, AM Cardio, B.I.G, Back, BIG, Big Iron Gym, Calves, Daily "Selfie", DB, Dumbbells, Front Squat, Heavy Hammer Gym, High School, Hypertrophy, Hypertrophy Block, Lat Day, Lats, PM Workout, Quads, Selfie, Show Choir, Shrugs, Sunday, WITCC

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.

2016-01-03-17.06.40.jpg.jpeg

Training Journal – 12/13/15

Posted: December 13, 2015 in Announcements, Training Journal
Tags: APF, B.I.G, Back, BIG, Big Iron Compound, Big Iron Gym, Calves, Daily "Selfie", DB, Dumbbells, Front Squat, Hypertrophy, Hypertrophy Block, Inzer, Lat Day, Lats, Powerlifter, Powerlifting, Quads, Selfie, Shrugs, Training, Training Journal

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

	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…

Heavy Hammer Gym

Daily “Selfie” Gallery

Gallery

Blogroll

Recent Posts

Recent Comments

Follow Blog via Email

Archives

Meta

Posts Tagged ‘Lats’

Training Journal: 10/14/18

Hypertrophy Mesocycle: 7/17/16

Hypertrophy Mesocycle: Week 1: 6/22/16

Back-logged Training 2/1/16-2/13/16

Training Journal – 1/31/16

Training Journal – 1/24/16

Training Journal – 1/17/16

Training Journal – 1/10/16

Training Journal – 1/3/16

Training Journal – 12/13/15

Next Competition

Facebook

Twitter

Instagram