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
Posts Tagged ‘Shoulders’
Training Journal: 531c1w4d3
Posted: May 17, 2018 in Announcements, Training JournalTags: 5-3-1, Deload, Deltoids, Heavy Hammer Gym, Jim Wendler, Overhead Press, Shoulder Complex, Shoulders, Traps
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Hypertrophy Mesocycle: Week 3: Vacation Training
Posted: July 13, 2016 in Announcements, Training JournalTags: 1 Arm DB, 22BB, 22nd Street Barbell, Arms, Back, Barbell, Bench, Bench Press, Biceps, Block Pulls, Bulldog, Calves, Curl, Curls, Cut-off, Daily "Selfie", DB, DB Lateral Raise, Deadlift, Deadlift Blocks, Deltoids, Delts, Des Moines IA, EZ Bar, French Press, Friday, Front Squat, Gainz, Hammer Curl, High Bar, Hips, Hypertrophy, Hypertrophy Block, Hypertrophy Mesocycle, Jesup Gym Equipment, Jesup IA, Lifting Straps, Low Bar, Monday, Overhead Press, Preacher, Renaissance Hypertrophy, Row, Rows, Saturday, Selfie, Shoulders, Shrugs, Squat, Straps, Tank, Thursday, Traps, Triceps, Tuesday, Underhand EZ Bar Row, Upright Rows, Vacation, Volume, Wednesday, Week 2, Week 3, Wide Grip, Wrist Curl
Sorry it has been a little over a week since I have posted. My wife and I took our daughter on a little vacation. We went to Des Moines, IA (Polk City) and stayed with my in-laws. While we were there we went to an Iowa Cubs game and visited the Blank Park Zoo and Living History Farms while spending a lot of time with my wife's family. It was a fun 10 day vacation. The best part about it was not missing a day of training. The owner of 22nd Street Barbell in Des Moines was kind enough to let me train at their gym while I was on vacation. It was a great place and I will do a post about their gym later. On to my Training Journal:
Week: 2
Date: Friday 7/2/16
Time: 9:00 am
Location: Jesup Gym Equipment, Jesup, IA
Training Partner: None
Working Sets:
High Bar Squat – 375x3x3/fail, 6/6/6 reps, -1 rating
Wide Grip Bench Press – 185x2x6, 6/6 reps, +1 rating
One Arm DB Row - 80x2x3/fail, 12/12 reps
Barbell Upright Row - 95x2x3/fail, 12/12
Accessories:
Preacher Curl/French Press superset – 30/80x3x3/fail, 10/12/12 reps
Barbell Wrist Curl/Ext. - 50x3x3/fail, 12/12/12 reps
Calf Press - 300x3x3/fail - 30/30/30 reps
Daily "Selfie" -
This is a picture of me in my Jesup Gym Cut-off, however, I took this one day while training at 22nd Street Barbell, hence the 22BB hat.
Week: 3
Date: Monday 7/4/16
Time: 5:00 pm
Location: 22nd Street Barbell, Des Moines, IA
Training Partner: None
Working Sets:
Wide Grip Bench Press – 210x3x3/fail, 12/12/12 reps, +1 rating
Underhand EZ Bar Row - 135x3x3/fail, 12/12/12 reps
Accessories:
Hammer Curl/Tricep Ext. superset – 35x70x3x3/fail, 12/12/12 reps
Barbell Wrist Curl/Ext. - 60x3x3/fail, 12/12/12 reps
Calf Raise - 315x3x3/fail - 20/20/20 reps
Week: 3 Date: Wednesday 7/6/16 Time: 3:00 pm Location: 22nd Street Barbell, Des Moines, IA Training Partner: None Working Sets: Front Squat – 215x3x2/fail, 9/10/10 reps, 0 rating Block Pull – 390x2x2/fail, 8/10 reps, 0 rating DB Lateral Raise - 20x3x2/fail, 12/12/12 reps Accessories: Preacher Curl/French Press superset – 35/85x3x3/fail, 12/12/10 reps Shrugs w/Straps - 245x3x3/fail - 12/12/12 reps
Week: 3 Date: Thursday 7/7/16 Time: 6:45 pm Location: 22nd Street Barbell, Des Moines, IA Training Partner: Tank the Bulldog Working Sets: Overhead Press – 155x7x2/fail, 10,10,9,8,8,8,8 reps, 0 rating Underhand EZ Bar Row – 335x2x2/fail, 12/12 reps, 0 rating DB Lateral Raise - 20x3x2/fail, 12/12/12 reps Accessories: EZ Bar Curl/Overhead Machine Ext. superset – 85/65x3x3/fail, 12/12/12 reps Barbell Wrist Curl/Ext. - 60x3x3/fail - 12/12/12 reps Calf Raise - 315x3x3/fail - 20/20/20 reps
Week: 3 Date: Friday 7/8/16 Time: 5:30 pm Location: 22nd Street Barbell, Des Moines, IA Training Partner: None Working Sets: Block Pull – 390x3x2/fail, 8/8/8 reps, 0 rating Low Bar Good Morning - 95x2x2/fail - 12/12 reps Barbell Upright Row - 95x3x2/fail, 12/12/12 reps Accessories: Hammer Curl/Tricep Ext. superset – 35/65x3x3/fail, 12/12/12 reps Shrugs w/Straps - 245x3x3/fail - 12/12/12 reps
Week: 3 Date: Saturday 7/9/16 Time: 6:30 pm Location: 22nd Street Barbell, Des Moines, IA Training Partner: None Working Sets: High Bar Squat – 380x3x2/fail, 6/6/6 reps, -1 rating Wide Grip Bench Press - 190x2x6 - 6/6 reps, +1 rating One Arm DB Row – 80x3x2/fail, 12/12/12 reps, 0 rating Barbell Upright Row - 95x3x2/fail, 12/12/12 reps Accessories: Preacher Curl/French Press superset – 35/85x3x3/fail, 12/12/12 reps This week of training seemed to go pretty well. I am finding that the volume I have been doing for quads is too much. The program is giving me less and less Front Squats to try to recover better. I don't mind the extra rest. I really think it does help me. I just have never really training with this much volume before. It is interesting to note that the volume for my shoulders/chest has been going up. Apparently my upper body is fine with more volume, but my lower body isn't. At least I am learning to ready my body better. My hips were very sore this week. I had to stretch them out in between every set. My back didn't bother me too much. My biceps started hurting a bit due to the fact that I have never really trained my biceps much. Now I am doing them 5 days a week. I have noticed huge gains in size in just 3 weeks or so. Oh those Noob Gainz. No videos this week...sorry.
Hypertrophy Mesocycle: Week 1: 6/22/16
Posted: June 22, 2016 in Announcements, Training JournalTags: 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
Training Journal – 1/19/16 & 1/20/16
Posted: January 27, 2016 in Announcements, Training JournalTags: AM Cardio, Arms, Cardio, DB, Dumbbells, Heavy Hammer Gym, Overhead Press, Shoulders, Training, Training Journal
Tuesday – Only did cardio – 6.3mi – @ H.H.G.
Wednesday – Shoulders / Arms
AM Cardio – 15 min / 6.1 mi – @ H.H.G.
PM Hypertrophy – @ H.H.G. (Had to cut workout short.)
Overhead Press – 165x3x8
Seated Dumbbell Press – 50x3x8
Training Journal – 1/13/16
Posted: January 15, 2016 in Announcements, Training JournalTags: AM Cardio, Arms, B.I.G, BIG, Big Iron Gym, Cardio, Curl, DB, Dips, Dumbbells, Hammer, Heavy Hammer Gym, Hypertrophy, Hypertrophy Block, Overhead Press, PM Workout, Shoulders, Training, Training Journal
Wednesday – Shoulders / Arms
AM Cardio – 15 min / 6.1 mi – @ H.H.G.
PM Hypertrophy – @ B.I.G.
Overhead Press – 170×8, 155x3x8 (gonna stay at the lower weight until my endurance gets better)
Seated Dumbbell Press – 65x4x8
Hammer Curls – 40x4x8
Dips – bwx2x8
No Daily “Selfie”
Training Journal – 1/11/16
Posted: January 15, 2016 in Announcements, Training JournalTags: Arms, B.I.G, Bench, Bench Press, BIG, Big Iron Gym, Chest, Close Grip, Daily "Selfie", DB, Dumbbells, EZ Bar, Filters, GoT, Hodor, Hypertrophy, Hypertrophy Block, Incline BP, Muscles, No Cardio, Selfie, Shoulders, Training, Training Journal
Monday – Chest / Arms
AM Cardio – None
PM Hypertrophy – @B.I.G.
Dumbbell Bench Press – 70x4x8
Incline Bench Press – 190x4x8
EZ Bar Curl – 80x4x8
Close Grip Bench Press – 205x4x8
Shoulder Complex – 10x4x8 (finally felt comfortable moving up from 5 lbs)
Daily “Selfie” – This is my Hodor shirt. Hodor is a character in Game of Thrones. He only says his name. That makes it funny…duh! Also, I got this at a thrift store.
Second Daily “Selfie” – I am pretty proud of these. These are the first images I have tried using filters on. Also, they are the first pictures that actually show off the work I have been putting in in the gym.
Training Journal – 1/6/16
Posted: January 6, 2016 in Announcements, Training JournalTags: #LoseTheBelly, AM Cardio, Arms, Cardio, Curl, Daily "Selfie", DB, Dips, Dumbbells, Hammer, Heavy Hammer Gym, Hypertrophy, Hypertrophy Block, MMA, Overhead Press, PM Workout, Selfie, Shoulders, Tap Out, Training, Training Journal
Wednesday – Shoulders / Arms
AM Cardio – 15 min / 6.5 mi – @ H.H.G.
PM Hypertrophy – @H.H.G
Overhead Strict Press – 170x2x9, 170x1x5 (Just wasn’t feeling it. Will stay at this weight next week)
Seated Dumbbell Press – 60x3x9
Hammer Curls – 40x3x9
Dips – bwx3x9
Daily “Selfie” – This is my only MMA related T-shirt that I have. I bought it at a thrift store for a couple bucks. It is an XL and I am just happy I can fit into it again. #LoseTheBelly
Heavy Hammer Gym 