 | 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… |
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
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. 
Tuesday – Quads, Back, Calves
Front Squat – 145x3x9
Bent Over Row – 145x3x9
Dumbbell Shrugs – 50x3x20
Standing Calf Raises – 355x3x20
Daily “Selfie” – This my Iowa’s Strongest Man T-shirt that I purchased at the Quad City Strength and Fitness Expo. I hope to maybe compete in Iowa’s Strongest Man someday. I am also wearing my Elitefts Strong(er) Lever Belt. I might have to get another one. I have lost so much weight that I don’t really have a way to make it smaller anymore.
Heavy Hammer Gym 