Squat – 380x3x3
Squat – 435x1x2
Pause Squat (Below Parallel) – 135x3x10
Training Partner: Nick Bennigsdorf
Posts Tagged ‘Squat’
Strength Week 11 – Squat – 5/19/16
Posted: May 23, 2016 in Announcements, Training JournalTags: Heavy Hammer Gym, Meet Prep, Nick Bennigsdorf, Pause, Squat, Strength Block, Strength Phase, Strength Week, Week 11
0
Training Journal – 1/5/16
Posted: January 6, 2016 in Announcements, Training JournalTags: Back, Calves, Daily "Selfie", DB, Dumbbells, Front Squat, Heavy Hammer Gym, Hypertrophy, Hypertrophy Block, No Cardio, PM Workout, Quads, Rows, Selfie, Shrugs, Squat, T-shirt, Tough As Nails, Training, Training Journal, Traps
Tuesday – Quads / Back / Calves
AM Cardio – None
PM Hypertrophy – @ H.H.G
Front Squat – 215x3x9
Bent Over Row – 185x3x9
Dumbbell Shrugs – 50x3x20
Standing Calf Raises – 405x3x9
Daily “Selfie” – “Tough As Nails” T-shirt. I am pretty sure I got this at Old Navy…and I am pretty sure this is 1 of maybe 3 shirts from there. Nothing is big enough to fit me at Old Navy.
Training Journal – 12/15/15
Posted: December 22, 2015 in Announcements, Training JournalTags: Back, Daily "Selfie", Deadlift, Deload Day, Hamstrings, Max Deadlift, Selfie, Squat, Training, Training Journal
Tuesday – Hamstrings/Back
Well, today was supposed to be deload squats, but I thought I should prepare for the Comet Strength Club Lift-a-Thon. I decided to do some max deadlift instead.
Deadlift – 135×5,225×5, 315×3, 405×1, 455×1
Daily “Selfie” – This is my Accidentally Grabbed A Plain White T-shirt selfie. I do like the fact that it makes my arms look huge.
Training Journal – 11/22/15
Posted: November 22, 2015 in Announcements, Training JournalTags: Calves, Cardio, Catholic Church, Daily "Selfie", DB, Dumbbells, Front Squat, Lat Day, Lats, Quad Cities, Quad City Strength and Fitness Expo, Quads, Selfie, Shrugs, Sleeve-less, Squat
Sunday – Quads/Upper Back/Calves
Front Squats – 135x2x10 (felt really good today)
Straight Arm Pulldowns – 50x2x10 (really starting to see size added to my lats)
Dumbbell Shrugs – 50x2x20
Standing Calf Raises – 315x2x10
Daily “Selfie” – This shirt used to have sleeves…just like most of my shirts. This was our Summer Beer League Volleyball T-shirt. It says Kicking Mass (church mass not bulking mass) & Taking Names. The team was put together by my wife for the Catholic church where we are parishioners. Playing volleyball counted as my cardio (once a week, lol).
Training Journal – 11/9/15-11/15/15
Posted: November 16, 2015 in Training JournalTags: Bench, Bench Press, Close Grip, Deadlift, Overhead Press, Rows, Slingshot, Squat, Strength, Strength Block, Training, Training Journal
Monday – Bench Press – 255x3sx4r
Close Grip Bench Press – 135x2sx4r
Bent Over Rows – 135x3sx10r
Tricep Extensions – 50x2sx10r
Tuesday – High Bar Squat – 365x3sx6r
Wednesday – Overhead Press – 145x3sx5r
Upright Rows – 65x2s10r, 95x1sx10r
Shrugs – 135x3sx10r
Thursday- Deadlift – 315x3sx6r
Rack Pull Deadlift – 225x3sx6r
Friday – Bench Press – 290x3sx4r (last set only got 2 reps)
Slingshot Bench Press – 330x1sx3r
Close Grip Bench Press – 225x2sx4r
Bent Over Rows – 135x3sx10r
Sunday – Instead of Squats I helped move a very, very heavy piano.
This is my 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.
Training Journal – 10/12/15 – 10/18/15
Posted: October 21, 2015 in Training JournalTags: B.I.G, Bench, Bench Press, Big Iron Gym, Deadlift, Heavy Hammer Gym, Overhead Press, Pause, Rows, Shoulders, Squat, Training, Training Journal, Triceps
Here is my training for the week:
10/12/15 – Bench Press – 275x3x4
– Close Grip BP – 205x2x4
– Bent Over Rows – 185x3x10
10/13/15 – High Bar Squat – 345x3x5
– Pause Below Parallel Squat – 225x3x5
10/14/15 – Overhead Press – 155x3x5
– Shrugs – 95x3x20
– Shoulder Complex – 10x3x10
10/15/15 – Deadlift – 425x1x3 – Needed to do 3 sets, but back wouldn’t let me.
10/16/15 – BP – 275x2x5, 315x1x3
– Bent Over Rows – 135x3x10
– Tricep Extensions (cable machine) – 50x2x10
10/18/15 – Low Bar Squat – 300x3x6
– Pause Above SQ – 315×5, 405×3, 475×1, 495×1
(Training inspired by Principles of Strength Training by Israetel, Hoffmann, and Smith)
Heavy Hammer Gym 