Posts Tagged ‘Squat’

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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.)

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Sorry it has been a busy week.  Here is my training for this week:

Day 1: Bench

Warm Up: 120×5, 155×5, 185×3

Main: 230×5, 260×3, 390×2

Joker: 305×1

Boring But Big: 155x5x10

Incline DB Bench: 30x3x10

Day 2: Deadlift

Warm Up: 160×5, 205×5, 245×3

Main: 305×5, 345×3, 385×7

Joker: 405×1, 425×1

Boring But Big: 205x5x10

Straight Arm Pull Down: 50×10, 60x2x10

Day 3: Overhead Press (done at Shawn Frankl’s Big Iron Gym)

Warm Up: 65×5, 85×5, 100×3

Main: 125×5, 140×3, 160×5

Joker: 170×1

Boring But Big: 85x3x10

DB Front Raise/Lateral Raise: 10x2x10

Walked home from the gym: about 20 min.

Day 5: Squat

Warm Up: 170×5, 215×5, 255×3

Main: 320×5, 365×3, 405×2

Joker: 425×1 (failed to hit depth)

Boring But Big: 215x5x10

Leg Extension: 85x3x10

#dailyselfies:

OBGYM hat, “Less Talky, More Lifty” bro tank, WITCC hat, Science Nutrition bro tank, APF powerlifting t-shirt (that is too big on me now), SBD knee sleeves, and rolled up, ripped sweatpants (lol)

Sorry No videos this week.  I tried to use an actual video camera and movie editing software but it kept crashing so I couldn’t upload those videos from Day 1.  Didn’t have my phone with me on Day 2.  Didn’t have anywhere to set my phone at B.I.G. to get a good angle for Day 3. And the Day 5 videos uploaded upside down…ugh.

Warm Ups: 170×5, 215×5, 255×3

Main: 300×3, 340×3, 385×4 (video, bad angle)

Boring But Big: 215x4x10

Leg Extensions: 75x3x10

Bodyweight: 220

Blood Pressure 106/70

Featured #dailyselfie: OBGYM camp hat, J.B. Boss powerlifting t-shirt, sister and brother-in-law.

(Top set, bad angle, not to depth on last 2 reps)

(Video main sets: 280×5, 320×5, 365×5)

My leverages are all off due to weight loss so I don’t think I hit depth very often, but it feels good to be under the weight again)

Warm Ups 170×5, 215×5, 255×5

Main 280×5, 320×5, 365×5

Boring But Big 215x5x10

Dip Belt Calf Raise 70x5x20

Leg Extension 75x3x10

Bodyweight 220.6 lbs

Blood Pressure 106/74

#dailyselfie 22 Street Barbell Hat, NASA Powerlifting T-Shirt, Samsung Gear S3 Classic Smart Watch.

Week: 1

Date: 7/25-29/16

Time: Various

Location: Heavy Hammer Gym
         
Training Partner: Nick Bennigsdorf

7/25/16

Working Sets:

Incline Bench Press - 195x3x3/fail, 12/12/12 reps, 0 rating

High Bar Squat - 300x2x3/fail, 10/10 reps, 0 rating

Barbell Bent Row - 130x2x3/fail, 12/12 reps

Crunches - Bodyweightx2x3/fail, 35/35 reps

Accessories: 

Seated DB Curl/DB Kickback Superset - 45/15x3x3/fail, 12/12/12 reps

Face Pulls - 55x3x3/fail, 12/12/12 reps

7/26/16

Working Sets:

High Bar Squat - 300x5x3/fail, 12/12/10/10/10 reps, 0 rating

Stiff Legged Deadlift - 225x2x3/fail, 12/12 reps, 0 rating

DB Upright Row - 30x2x3/fail, 12/12 reps

Planks - Bodyweightx2x45sec

Accessories:

EZ Bar Reverse Curl/Leaning Skull Crusher Superset - 65/0x3x3/fail, 12/12/12 reps

Wrist Roller - 50x2

Calf Raises - 35x2x3/fail, 30/30 reps

7/27/16

Working Sets:

DB Flyes - 20x5x3/fail, 12/12/12/12/12 reps, +1 rating

Barbell Bent Rows - 130x2x3/fail, 12/12reps, 0 rating

DB Upright Row - 30x2x3/fail, 12/12 reps

Accessories:

Incline DB Curl/Incline DB Face Crusher - 25/25x3x3/fail, 12/12/12 reps

Face Pulls - 60x3x3/fail, 12/12/12 reps

7/28/16 - My 31st Birthday!!!

Working Sets:

Stiff Legged Deadlift - 225x3x3/fail, 12/12/12 reps, 0 rating

Lying Leg Curl- 70x2x3/fail, 12/12 reps +1 rating

DB Lateral Raise- 25x2x3/fail, 12/12 reps

Crunches - Bodyweightx2x3/fail, 35/35

Accessories:

Seated Barbell Curl/DB Kickbacks Superset - 45/15x3x3/fail, 12/12/12 reps

Bar Wrist Curl/Ext - 65x3x3/fail, 12/12/12 reps

Calf Raises - 35x3x3/fail, 30/30/30 reps

7/29/16

Working Sets:

Front Squat - 210x3x3/fail, 12/12/12 reps, 0 rating

Incline Bench Press - 175x2x6, +1 rating

Straight Arm Lat Pulldown - 70x2x3/fail, 12/12 reps

DB Lateral Raise - 25x2x3/fail, 12/12 reps

Accessories:

EZ Bar Reverse Curl/Leaning Skull Crusher - 65/0x3x3/fail, 12/12/12 reps

Face Pulls - 55x2x3/fail, 12/12/12 reps

Daily "Selfie" - None


This was the first week of my 2nd run through of the Renaissance Periodization Hypertrophy program.  It was actually quite a difficult first week after having such a "nice" deload week.  The weights just seemed really heavy for some reason.

No Video of this week...sorry.
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...
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" - 

wp-1468417399556.jpg
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

wp-1468417399564.jpg

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.
Week: 2

Date: Tuesday 6/28/16

Time: 10:30 am

Location: Heavy Hammer Gym

Training Partner: Nick Bennigsdorf

Working Sets:

Front Squat – 210x4x3/fail, 9/9/9/9 reps, 0 rating

Block Pull – 385x2x3/fail, 7/10 reps, 0 rating

DB Lateral Raise - 20x2x3/fail, 12/12 reps

Planks – bodyweightx3x35sec

Accessories:

Preacher Curl/French Press superset – 30/80x3x3/fail, 12/12/12 reps

Shrugs w/ Straps – 230x3x3/fail (used Pro-Versa Wraps)

Daily "Selfie":

wp-1467219547500.jpg

Mt. Avengers. Mt.Rushmore of Avengers T-Shirt. It has Avengers superheroes instead of the presidents on Mt.Rushmore. I hope you have that clearly now. I am pretty sure I got this shirt at Wal-Mart. Flip-Flops...

I watched out for my back on Front squats and especially on Block Pulls.  I used a belt on Block Pulls and I only tightened it enough so that I could still fit my hand through it.  This allowed me to get into a good position while still giving me enough back protection.  (I know that the belt, especially being loose, doesn't help much with actual back support, but is more for intra-abdominal pressure. It is a psychological thing for me.)

Here is a link to the video of my training on my YouTube channel:
Heavy Hammer Gym - Hypertrophy Mesocycle: Week 2: 6/28/16
Week: 2

Date: Monday 6/27/16

Time: 11:00 am

Location: Heavy Hammer Gym

Training Partner: Nick Bennigsdorf

Working Sets:

Wide Grip Bench Press - 205x3x3/fail, 12/12/12 reps, 1 rating

Front Squat – 210x1x3/fail, 12 reps, 0 rating

Underhand EZ Bar Row – 130x2x3/fail, 12/12 reps

Crunches – bodyweightx3x3/fail, 20/20 reps

Accessories:

Hammer Curl/Tricep Ext. superset – 30/60x3x3/fail, 12/12/12 reps

BB Wrist Curl/Ext. – 50x3x3/fail

Calf Raises - Bodyweight+20x3x30

Daily "Selfie":

wp-1467052908516.jpg


Kicking Mass & Taking Names Cut-off.  This was our summer volleyball shirt from last year.  Our team is made up of parishioners from our Catholic church, hence the Kicking "Mass" part. Red, High Top, Converse shoes I've had since before high school.

Back felt much better.  I did a 10 min back stretching video before the workout and it really helped.  I might work that in a few times a week now.  Bench press is still feeling really easy while squats are getting harder.  I am finished with Week 1 now and I feel that my muscles have adapted (very slightly) to the new volume and rep scheme.  Hopefully that will get better and better.

Here is a link to the video of my training on my YouTube channel:
Heavy Hammer Gym - Hypertrophy Mesocycle: Week 1: 6/27/16
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

Accessories:

Preacher Curl/French Press superset – 25/75x3x3/fail, 12/12/12 reps

DIY Wrist Roller – 45x3

Calf Raises - Bodyweightx9x10

Daily "Selfie":

wp-1466823567772.jpg


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